5 Most Common Lifting Injuries and How to Avoid Them

Whether you’re new to lifting or have been training for years, lifting injuries can happen quickly—and often for reasons you don’t expect. A small technique issue, tight muscle group, or rushed warm-up can create more strain than you realize. The good news is that most lifting injuries are preventable with smart habits, consistent mobility work, and solid mechanics.

At Physiopros Performance Rehab in Parsippany, NJ, we work with lifters and active adults every day who want to train harder without dealing with pain. Here are the five most common lifting injuries we see—and how to stay ahead of them.

1. Lower Back Strain

The lower back takes on a lot of stress during deadlifts, squats, and kettlebell movements. When mobility or bracing technique isn’t solid, the back muscles work harder than they should, and strain happens.

Why it happens:

Poor bracing or breath control
Rounding or overextending the spine
Tight hips or weak glutes
Increasing weight too quickly

How to avoid it:

Learn proper bracing and breath control
Strengthen the core and glutes
Improve hip mobility
Increase load gradually

2. Shoulder Impingement

Shoulder irritation is extremely common with pressing, overhead lifting, and Olympic lifts. When the shoulder blade doesn’t move well, the rotator cuff becomes overworked.

Why it happens:

Poor shoulder blade control
Weak rotator cuff muscles
Tight lats or pecs
Repetitive heavy pressing

How to avoid it:

Strengthen the rotator cuff and upper back
Improve thoracic mobility
Warm up the lats and pecs
Use smart pressing progressions

3. Knee Pain From Squatting

Knee pain often appears when hip or ankle mobility is limited. When these areas can’t move well, the knees absorb more load than they should.

Why it happens:

Limited ankle mobility
Weak hips or glutes
Knees caving inward
Poor depth control

How to avoid it:

Improve ankle and hip mobility
Strengthen the glutes
Keep knees aligned over toes
Use tempo work for better control

4. Elbow and Wrist Pain

Pressing, curling, gripping, and front rack positions can strain the wrists, elbows, and forearms.

Why it happens:

Tight forearms or limited wrist mobility
Weak grip strength
Poor pressing mechanics
Overuse without recovery

How to avoid it:

Strengthen grip and forearms
Improve wrist extension
Reduce volume early in pain
Adjust pressing mechanics

5. Hip Flexor or Groin Strain

Heavy squats, lunges, and explosive lifts can strain the hip flexors or groin muscles, especially if they’re tight or fatigued.

Why it happens:

Poor warm-up
Limited hip mobility
Weak adductors
Sudden spikes in training volume

How to avoid it:

Add dynamic hip warm-ups
Strengthen adductors and glutes
Manage training load
Improve squat and hinge mechanics

How to Avoid Lifting Injuries Altogether

Most lifting injuries can be prevented with consistent habits:

Warm up intentionally
Improve mobility in the ankles, hips, and thoracic spine
Strengthen stabilizers like the core, glutes, and rotator cuff
Use proper bracing and breathing
Progress training gradually
Recover well with sleep and hydration
Don’t push through sharp pain

Smart training keeps you lifting longer and stronger.

When to Get Help

If pain persists longer than a week, worsens with lifting, limits daily movement, or causes weakness or stiffness, it’s time to get evaluated by a physical therapist.

At Physiopros Performance Rehab, we help lifters fix pain, improve technique, and build long-term strength without fear of reinjury. Whether you’re dealing with one of these lifting injuries or want to prevent them, we’re here to help you move better and lift with confidence.